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BoostcampPNG

Terminator ULPPL

by Kaspars B.

Program Description

The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 05, 2025 07:38
  • Last Edited
    Jun 10, 2025 09:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.2%
Upper Back
10.2%
Quadriceps
9.6%
Chest
8.9%
Triceps
8.6%
Lats
8.6%
Glutes
8.3%
Front Delts
7%
Biceps
5.7%
Middle Delts
5.4%
Abs
5.1%
Lower Back
3.5%
Rear Delts
3.5%
Calves
3.2%
Adductors
1.3%
Forearms
0.6%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Chest Supported Row (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Cross Body Lat Pull Around
3
12-15 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Good Morning (Smith Machine)
3
6-8 reps
-
3
Glute Kickback
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Lying Leg Curl
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
Day 5
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Good Morning (Smith Machine)
3 Sets
6-8 Reps
-
3
Glute Kickback
3 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
6
Seated Calf Raise
3 Sets
12-15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Lying Reverse Fly
3 Sets
12-15 Reps
-
6
Cross Body Lat Pull Around
3 Sets
12-15 Reps
-
7
Face Away Cable Curl
3 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
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3
Dip (Weighted)
3 Sets
6-8 Reps
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4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
8
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
Day 4
1
Overhead Press (Machine)
3 Sets
4-6 Reps
-
2
Incline Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-